Comprehensive Gender-Affirming Foods, Supplements, and Lifestyle Guide for Transgender People
- Paula Sadler
- May 13
- 6 min read
For Children, Teens, and Adults – Natural and Complementary Approaches to Gender-Affirming Care
Prepared by: Rev. Paula Josephine Sadler, Universal Rainbow Faith Church – May 2025
This guide is designed to support transgender individuals of all ages—children, teens, and adults—who are seeking ways to affirm their gender through diet, supplements, and lifestyle, either in the absence of prescription hormone therapy, as a temporary or long-term alternative, or as a complementary practice.
This document is divided into two sections:
One for transgender women (MTF)
One for transgender men (FTM)
Each includes natural support options, foods, supplements, and lifestyle practices known to align with gender-affirming goals.
Section I: Transgender Women (MTF)
Goals:
Lower testosterone levels
Increase estrogenic activity
Promote fat redistribution and soften features
Foods That May Support Feminization:
Pueraria Mirifica (Thai root with potent phytoestrogens)
Soy products (tofu, soy milk, edamame – high in isoflavones)
Flaxseed (rich in lignans with estrogen-like effects)
Chickpeas & legumes
Red clover (contains genistein and daidzein)
Licorice root (shown to reduce testosterone levels)
White peony root (works with licorice to lower testosterone)
Spearmint and peppermint tea (shown to reduce androgen levels in PCOS patients)
Reishi mushrooms (anti-androgenic effects)
Dandelion greens and cruciferous vegetables (for hormone detox support)
Supplements That May Help:
Pueraria Mirifica capsules or cream
Red Clover extract
Soy isoflavone supplements
Spearmint tea concentrate or capsules
DIM (Diindolylmethane) for healthy estrogen metabolism
Saw Palmetto (blocks DHT conversion)
Evening Primrose Oil (supports skin texture and breast development)
Lifestyle Suggestions:
Yoga or Tai Chi – promotes fluidity, relaxation, and core flexibility
Stress reduction practices – high cortisol affects hormone balance
Daily affirmations and self-love rituals
Avoid testosterone-increasing foods (high-fat red meats, excessive caffeine, alcohol)
Choose soft, estrogenic herbs in teas and baths
Section II: Transgender Men (FTM)
Goals:
Increase testosterone levels
Reduce excess estrogen
Support lean muscle development and a stronger physical profile
Foods That May Support Masculinization:
Lean meats (chicken, turkey, beef) – rich in protein and zinc
Eggs (especially yolks) – help with hormone synthesis
Pomegranate – boosts testosterone in some studies
Ginger root – enhances testosterone and circulation
Cruciferous vegetables (broccoli, kale, cauliflower) – support estrogen metabolism
Brazil nuts – rich in selenium
Pumpkin seeds & oysters – zinc-rich foods
Avocados & olive oil – healthy fats for hormone production
Tuna, salmon, sardines – high in omega-3s and vitamin D
Supplements That May Help:
Zinc (essential for testosterone)
Vitamin D3 (supports testosterone and mood)
D-Aspartic Acid (amino acid known to raise testosterone levels)
Ashwagandha (lowers cortisol, may raise testosterone)
Tongkat Ali (Eurycoma longifolia) – libido and testosterone support
Fenugreek (supports testosterone and libido)
DIM (to reduce estrogen dominance)
Creatine (for muscle support and energy)
Lifestyle Suggestions:
Weightlifting and resistance training – increases testosterone and lean mass
Adequate sleep (7–9 hours/night) – hormone regulation happens during rest
Avoid soy, flaxseed, and excessive sugar or alcohol
Cold showers and breathwork (can support testosterone resilience)
Sunlight exposure (natural vitamin D boost)
For All Trans People: Holistic Wellness Supports
Hydration: Supports cellular health and hormone balance
Herbal teas: Can calm the nervous system and support liver detox (milk thistle, dandelion root, nettle)
Spiritual practices: Prayer, meditation, nature walks to align mind and body
Community and peer support: Social safety improves mental health outcomes
Introduction: Hormone-Supportive Smoothies for Everyone
These gender-affirming smoothie recipes are designed with natural foods and herbs that support hormonal balance—whether you're a transgender person seeking gender alignment, someone undergoing HRT, or simply looking to optimize your body's natural estrogen or testosterone levels.
Hormones affect mood, metabolism, muscle development, skin, and overall vitality. These nutrient-rich recipes combine science-backed ingredients known to gently support hormonal health in both transgender and cisgender individuals, including:
People in menopause or andropause
Athletes seeking recovery and muscle tone
Those managing PCOS, low testosterone, or estrogen dominance
Anyone looking to support a more balanced and resilient endocrine system
Whether you’re navigating transition, managing hormonal imbalances, or just aiming to feel your best, these shakes offer a delicious and holistic way to nourish your body with intention and care.
Feminizing Shake for Transgender Women
Goal: Support estrogenic activity and gently reduce testosterone
EstroGlow Smoothie
Ingredients:
1 cup unsweetened soy milk (rich in isoflavones)
1 tablespoon ground flaxseed (estrogenic lignans)
½ cup frozen berries (antioxidants and hormone-friendly polyphenols)
1 teaspoon licorice root powder (anti-androgenic, optional and potent—use cautiously)
1 scoop pea protein (gentle plant-based protein)
1 teaspoon Pueraria Mirifica extract (if available, or ½ capsule powder)
¼ teaspoon cinnamon (supports blood sugar balance)
Optional: 1 drop of spearmint oil or fresh spearmint leaves
Ice and water to blend
Instructions:
Combine all ingredients in a blender.
Blend until smooth and creamy.
Drink once daily as part of a balanced feminizing support regimen.
Masculinizing Shake for Transgender Men
Goal: Support testosterone production and reduce excess estrogen
TestoFuel Power Shake
Ingredients:
1 cup unsweetened almond milk or coconut milk (low estrogenic activity)
1 scoop whey protein or brown rice protein (muscle support)
1 tablespoon pumpkin seeds (zinc-rich)
½ teaspoon ashwagandha powder (cortisol-lowering, testosterone-supporting)
1 teaspoon grated ginger (boosts testosterone and circulation)
2 Brazil nuts (selenium-rich)
½ cup pomegranate seeds or ¼ cup juice
½ frozen banana (texture and potassium)
Optional: 1 raw egg yolk (only if safe/organic for additional hormone precursors)
Ice and water to blend
Instructions:
Add all ingredients to a high-speed blender.
Blend until well combined.
Consume post-workout or in the morning to support energy and hormonal strength.
Naturopathic doctors who are affirming and knowledgeable in gender-affirming care often recommend individualized regimens that support hormonal balance for transgender people, cisgender women and men, and others undergoing hormone-related changes. These recommendations are based on clinical experience, herbal tradition, and functional medicine principles, often in conjunction with—or as alternatives to—prescription hormone therapy (HRT).
Below is a general guide, organized by goal and gender identity, reflecting what many integrative and naturopathic practitioners might suggest:
Download the Recipe:
For Transgender Women (MTF) or Those Seeking to Support Estrogenic Effects
Commonly Recommended Herbs & Supplements:
Pueraria Mirifica – Potent phytoestrogen used for breast development and skin softening
Red Clover – Mild estrogenic support; useful in combination with other herbs
Spearmint Tea – Shown to help lower testosterone
Licorice Root – Lowers testosterone (short-term use recommended with supervision)
White Peony Root – May support hormonal balance when paired with licorice
Reishi Mushroom – Anti-androgenic properties and liver support
DIM (Diindolylmethane) – Helps metabolize estrogen and supports healthy balance
Vitamin E & Omega-3s – Skin, hair, and breast tissue support
For Transgender Men (FTM) or Those Seeking to Increase Testosterone
Commonly Recommended Herbs & Supplements:
Zinc – Essential for testosterone production
Vitamin D3 – Correlated with higher testosterone levels
Ashwagandha – Adaptogen that supports adrenal function and testosterone
Tongkat Ali (Eurycoma longifolia) – Supports libido and testosterone levels
Fenugreek – Boosts testosterone and supports muscle tone
D-Aspartic Acid – May increase LH and testosterone
DIM – Reduces estrogen dominance, especially helpful early in transition
Maca Root – Energizing adaptogen used for hormonal resilience
For Cisgender Women Seeking Hormonal Support or Estrogen Balance
Black Cohosh – Menopause and estrogen-related symptom relief
Chaste Tree (Vitex agnus-castus) – Supports progesterone and cycle regulation
Dong Quai – Traditional hormone balancer, often combined with other herbs
Evening Primrose Oil – Supports PMS, breast tenderness, and skin
Calcium D-glucarate – Supports liver detox of estrogen
For Cisgender Men Seeking Testosterone Support
All supplements listed under Transgender Men may apply
Additional: Boron, Magnesium, and Nettle Root may help modulate free testosterone and SHBG levels
Foundational Support for All Genders:
Liver support herbs (milk thistle, dandelion, burdock) – assist in hormone detox
Adaptogens (rhodiola, holy basil, schisandra) – for adrenal resilience
Probiotics & fiber – gut health influences estrogen recycling
B-complex vitamins – essential for hormone and neurotransmitter production
💡 Note: Dosing, combinations, and safety vary by individual needs, age, and whether someone is also taking HRT or other medications. These recommendations should be supervised by a licensed naturopathic or integrative practitioner familiar with gender-affirming care.
Final Notes:
These natural approaches are not substitutes for medical HRT but may offer powerful support, especially when access is restricted or for those choosing a non-pharmaceutical path. Always consult with a healthcare provider, especially for minors or those with underlying health conditions.
Your gender identity is sacred. Your path is valid. May this guide nourish and empower you.
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